Weekly Wrap - Let the Exercising Begin!

What a difference a week makes!

After nearly two weeks of being down with the flu, I made my big workout comeback. I took it slow though ---> I didn't want to go crazy and over-do it only to feel bad again. So, I eased into the week, made modifications and picked the workouts that felt right for me at the time just like I said in my goals for 2018.

FAB AB FEBRUARY Challenge - I'm happy to report that I have stayed on track and completed the sit-ups, push-ups and plank each day for 18 days now. I've never been strong at full push-ups, but this challenge (and maybe my time at Bodypump) is really helping ---> I can do 15 good ones at this point!

Monday - WALKING

After needing a nap Sunday afternoon, I decided to skip a big AWA group hike and went to the Lunar New Year Flower Market with mrC instead. This extra day of rest was just what I needed to be ready for my big comeback the rest of the week.

Tuesday - RUN - 2.0 miles

I had a pretty yucky run on Saturday, so I was ready for a redemption run. I thought intervals might help so I set my timer for 4:1 run:walk. mrC joined me and we walked down the big hill (because my knee is not a fan of downhill running) to get to a flat part of our neighborhood and ran an easy loop that took us along much of the waterfront. I was feeling good about things until it was time to head up the big hill, haha. I struggled but it was a normal feeling struggle up the hill.

Wednesday - HIKE

I joined the AWA group hike on Dragon's Back ---> one of my favorite Hong Kong trails. I knew that I could manage this one even if my energy wasn't back to 100% (although I was feeling like it was). I was fasting for Ash Wednesday, but felt really good for the whole hike.

Thursday - RUN - 3.05 miles

After a successful run on Tuesday, I went for a bit longer on this one and mrC joined me again. I didn't know how far I was going to go when I set out, but since the 4:1 intervals were feeling so good, I ended up looping through the park to finish with 3 miles. Even the run up the hill felt better this time.

Friday - TENNIS

After running past the tennis courts I mentioned to mrC that I'd like to play again sometime, so he booked us a court on what turned out to be the best weather day of the week. We didn't play tennis (like actual games) we just like to hit the balls around and got a really good workout. It was fun!

Saturday - RUN - 2.30 miles & LEG DAY

I thought I might sign-up for GRIT class, but for some reason I felt like going with mrC to the fitness center instead. After walking there together, I ran 2.3 miles on the treadmill still using my 4:1 intervals. Then I did a leg workout using drop sets: leg presses, calf raises, goblet squats, single leg deadlifts.

Sunday - YOGA

I used a Yoga with Adriene video for some active recovery. My legs were feeling a little tight from leg day (although not as sore as I thought they might) and got a nice stretch from the practice.

BCAAs ---> Last week I mentioned that I was going to be trying this supplement for the first time. I first heard about BCAA when I was doing the Faster Way to Fat Loss carb cycling program and then at Bodypump but for some reason I put off trying it. The flu fatigue finally motivated me to order some. I used it prior to every workout this week. So far I can tell you that I like the taste (a lot) and it reminds me of when I used Cytomax on my long runs.

How many full push-ups can you do?
Tell me something good about your week!

I’m linking up with Holly and Wendy for the Weekly Wrap!

Weekly Wrap - Bouncing Back

Bouncing back from the flu has taken A LOT longer than I thought it would. I started feeling better at the beginning of the week but I struggled to find the energy to do much of anything.

So it was a week filled with lots and lots of rest days. I did get out for a walk every day and I continued to do my daily core challenge: I'm now up to 35 sit-ups, 10 push-ups and 35 second planks. But it wasn't until Saturday that I finally felt up to doing a real workout.

I was so excited to put on my running shoes and a pair of shorts (affiliate links) ---> the temperature is getting back into the mid-60s around here lately. Perfect running weather. My heart wanted to run two miles but my body was only feeling one. My head settled things and I called it quits after 1.66 miles and then I walked the big hill home for my cool down.

I was quickly reminded that a run can be awesome and terrible at the same time. As much as I wanted it to be perfect, my body is still recovering. To help with my energy I ordered some BCAA supplement to add to my routine. I'm hoping to feel improvement in my stamina initially and in the long run, maybe I'll see some improvements in fat loss and muscle recovery.

Do you take BCAA?

I’m linking up with Holly and Wendy for the Weekly Wrap!

Weekly Wrap | The FLU and My January Miles

Last week I managed to get in one full workout before getting completely run over by the flu.

I took Monday off to run errands after being away all weekend, but made it to Bodypump on Tuesday. It was day 2 with my heavier weights and it was another tough workout. I had to really push at times and the shoulder track was seriously KILLER. I felt good about my effort when it was over though.

Since the rest of my workout week got put on major pause, I thought I would take a look at my January miles. I ended January with 17.76 miles. I'm really happy with that number since it is more than quadruple what I ran in January 2017, although I was really hoping to have one final run on Wednesday. I'm still happy that I ran nearly twice a week and that most of my runs were in the 5k range.

Besides my one strength class, I did manage to start my February core challenge. This challenge increases the intensity over time, so the first few days were light enough for me to do while I wasn't feeling great. Even though I was extremely lethargic, it felt good to move a little each morning (it's when I had the most energy) because I was missing my workouts.

Monday - REST

Tuesday - Bodypump

Wednesday - Run ---> REST

Thursday - Bodypump ---> REST and started FAB AB February

Friday - REST

Saturday - REST

Sunday - REST and a walk

Now that a new week is starting, I'm wondering...how soon do you return to workouts after being sick?

I’m linking up with Holly and Wendy for the Weekly Wrap!

Weekly Wrap | Playing with Snow & Ice

Over the weekend mrC and I went on a fun trip to Harbin, China put together by the American Women’s Association. Harbin is the capital of the northernest and coldest province in China (we were very near to the Russia border). Each year Harbin hosts one of the largest Ice and Snow Festivals in the world. It was simply amazing and definitely worth braving the frigid temperatures (it was between -24 and -31C each day!). 

We did a lot of exploring and sight-seeing, but we also got to play some too. 

I loved the ice slide ---> we actually borrowed the tube from a Chinese lady and her son not knowing that we could rent our own a few steps away! Ha! They were super nice about it though. 

Ice chair skating? skiing? I wasn't sure what to call it, but it was hard to do. You'll definitely get a good upper body and core workout on this one. I also rode an ice bike.

Snow tube slide. Super fun and a little scary at the same time. I ended up going backwards and my hat slid down over my eyes, so I couldn't see and I was going soooo fast down that hill.

Banana boating in the snow behind a snow mobile was by far the craziest. We were whipped and bounced around and hanging on for dear life (in a fun way). I fell into the center of the boat and could not fight the G-force to sit back up. All I could do was hang on and laugh.

I will be writing a full recap of our weekend, but I couldn't wait to share the fun snow and ice activities we got to do. Here's what the rest of my week looked like:

Monday - Bodypump  and HIIT

I doubled up on the HIIT workouts. First I went to Bodypump (and did much better at picking upper body weights). After a quick run through the grocery and arranging for delivery, I walked to the fitness center for some hill repeats on the treadmill.

Tuesday - Yoga

Listen to my body day ---> 1) didn't sleep well 2) muscles sore from Bodypump so instead of going for a run as planned, I pulled out my yoga mat. After getting a thorough stretch session, I was feeling energized, so I took myself to the salon for a manicure.

Wednesday - Bodypump

Bump up weight day at Bodypump. It was a challenge and I couldn't complete every rep, but I hung in there pretty good. I was exhausted at the end of class but also felt very badazz!

Thursday - Run

I was really looking forward to this run since I didn't run on Tuesday. There was much to love and not love about this run, but the main thing is that I DID run.

Friday to Sunday - Travel

I’m linking up with Holly and Wendy for the Weekly Wrap!

Three Things Thursday - My Run

I'm super excited that I got my run done today!

Tuesday's run was scrapped because I slept terribly the night before and my legs were sore from strength training. For some reason my sleep has not improved ---> I am waking up between 2-4am and then laying awake for an hour or two, ugh!

Today's run will be my only one for the week because we leave tomorrow morning for our weekend trip to Harbin, China. We're part of a tour group so our time will be packed, PLUS the temperature in Harbin ranges from -10F to 14F this time of year not counting the windchill.

Back to today's run. When I went to bed last night, I said a little prayer that the weather would play nicely for an outdoor run today and it did!

I headed out for my normal 5K route. A little over halfway in and struggling with my pace, I changed the route to avoid going through the park because it looked busy with school kids and I didn't have the energy for zigzagging. Instead I doubled up on the promenade and then followed a side street out to the big hill I have to climb at the end.

Here are three things about my run that made me HAPPY:

1) It was outside! I absolutely love where I run. Being able to run along the water definitely makes even the tough runs good ones. Today the wind gusts made the water a lot rougher than normal making it feel like the water was talking to me.

2) There were hints of blue sky! The arrival of strong winter winds (monsoon) yesterday cleared the air for a brilliant day and we were fortunate to feel the remnants this morning. Cloudy skies during the winter can become quite the norm as a result of the seasonal sea breezes. The sun teased me a few times during my run (I really didn't need those sunglasses) and then

3) I got through it! I think I was so excited about running outside that I let my pace get away from me. I started to get a side stitch and fizzled a bit. I took more walk breaks than my running shoes (affiliate) are used to (one every mile), but somehow still finished my 5K with a good time.


Tell me something about your last run that made you happy!